Sunday Workout #1 :

Buy in:
50 GHD Sit Ups
50 DBL Unders (17 unbroken)

Elbow Warm Up (brief)

Strength #1 :
Pull Ups *5
Weighted Pull Ups #20*4*3
Dynamic Run Warm Up

Metcon #1 ;
3 Rounds For Time
800m Run
30 Deadlifts 185Lbs
20 Pull Ups (Purple band)
37:07:52

Cool Down
Stretch